Cactus Pose – To improve Posture and strengthen the Back

This pose is an easy way to strengthen your back – you can do it at your desk when seated or using Tadasana (two leg standing) or a Vrksasana (single leg standing) balance.  Try it every day for a minute or two – should help with our work next term on the spine. Also – try the meditative version now the weather is getting colder.

1 Pull the navel into spine to activate your core

2 Spread the fingers wide

3 Lift the arms to shoulder height with thumbs pointing up

4 Bend the elbows

5 Roll the shoulders back and down – feel the neck gaining length

6 YOGA ADVENTURE 1 (working harder) – pull the shoulder blades down and navel towards spine a little more

7  YOGA ADVENTURE 2 (harder still) If your wrists feel ok – take the fingers backwards and feel the effect on the upper arms

8 MINI MEDITATION Imagine the sun beating down on you in a scorching desert

9 Release the pose – bring the arms down and then give yourself a hug to ease out the shoulders.

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